These days, it’s pretty common knowledge that condiments are “bad for you.” From mayonnaise to BBQ sauce, these dips can jump to our hips! Ketchup is no different. That is…unless you serve up the “good for you” kind.
Ketchup – The Bad for You Kind
So, what exactly is in ketchup and why is it so bad for you? Well, according to the Heinz website, the basic recipe contains high fructose corn syrup as the third ingredient! The fourth? Corn syrup. The last ingredient? Natural flavoring.
“Oh, that doesn’t sound so bad,” you say.
Well it might not be too bad if it truly was “natural” flavoring. However, it is anything but natural. Natural flavorings are chemically altered and don’t resemble a natural flavor at all. In fact, some natural flavorings originate from…beaver butt!
This is sounding worse and worse, isn’t it? I mean, it wouldn’t be soooo bad if we all used condiments sparingly – as in, rarely! But let’s be honest. We use condiments a lot. This means that we’re stuffing our bodies full of HFCS, GMOs and who-knows-what on a daily basis. Maybe even all day, every day??
What if I told you could make a ketchup that was nutritious and delicious in less than 5 minutes?
Ketchup – The Good for You Kind
This recipe is so nutritious because of the real ingredients used but also because it is fermented. Ok, did I lose half of you? Stick with me.
Fermented foods are incredibly beneficial to our bodies. Foods that undergo a fermentation process have allowed the natural bacteria to feed on the sugars and starches and create lactic acid. This acts as a natural preservative and creates healthy enzymes and probiotics which aid in digestion. Did I mention it also tastes delish? Seriously. I’d dip my McDonald’s french fries in a bucket of this anytime…oh, wait.
There’s really nothing to this recipe that I’ve adjusted a bit from the one I found at Gnowfglins. The hardest part? Giving it time to ferment before sneaking a spoonful from the jar. (Ask me how I know.)
And you can throw this together in just minutes. I timed it – less than 5 minutes and I was overseeing three toddlers getting dressed. Yes, I’m not sure I could have clipped coupons for a bottle of Heinz that easily.
So, really. You’ve gotta try this. I can’t imagine going back.
Homemade Fermented Ketchup
- 12 ounces organic tomato paste (I use this)
- 1/4 cup + 3 T water
- 1/8 cup whey (you can use water if you don’t have whey)
- 2 Tablespoons organic apple cider vinegar (I use this)
- 1/4 teaspoon mustard powder (find online here)
- 1/4 teaspoon cinnamon (lately I haven’t even had cinnamon on hand so I just increase the next two ingredients slightly and it’s still, well, you know)
- 1/8 teaspoon cloves (find online here)
- 1/8 teaspoon allspice (find online here)
- 1/8 teaspoon cayenne (I don’t even use this much – and we love spicy foods – so try less at first; find online here)
- 1/2 teaspoon salt (find online here)
- 1/4 cup maple syrup (I use this maple syrup)
Place all ingredients in a quart sized mason jar (I big-pink-puffy-heart love these) and mix together. Cover it and leave it at room temperature for a couple days. And that’s pretty loose – just estimate and then enjoy your spoonfuls! Store in the fridge after your taste-test.
Oh, and if you like making condiments, try this Southwest Spicy Ranch Dressing!
Well, what do you think of lacto-fermented, homemade ketchup? What do you think the fam will say?